People on this website do know that crunches dont do sh*t right??

better workout wrote:

you know what gets you really good at running and develops strong legs? running a lot.

Amen.

My strength work: 15+ hours of running every week.

Your low body fat gave you a six pack, not the crunches.

This ^^^ is correct. As dedicated and consistent runners none of us really have several lbs of fat to lose on our stomach to get abs. It comes down the tiny little extra from nutrition. If you eat less fatty foods and lower your body fat then your abs will show.

You guys seem to be very arrogant and have a fear of changing your training schedule. Maybe you just cant handle the added stress of weight training in your program, or maybe you don't have enough time in the week to go to the gym 3 times. Good Luck with you 25 mile a week running programs and maybe if the everything goes right, you will have a break out performance and run sub 23 for the 5k.

Jackfruitman wrote:

better workout wrote:

you know what gets you really good at running and develops strong legs? running a lot.

Amen.

My strength work: 15+ hours of running every week.

First to Dr. D, not to bash you anymore than you have been, but no one on here including myself, is gonna change the way they run/workout because one guys says so in some article. But if it works for you and your athletes, good for them.

As for this guy...

Sorry dude, you're probably not putting in 15+ hours of running a every week. 15+ is a roughly 2.1 hours a day, which, if your running at at least a 7 min pace is 18 miles a day. But of course that couldn't be right. You can't be logging 126 miles a week. At most, and that's a far at most, you are running 100 miles a week. So lets say you run 16 hours a week and 100 miles a week. That's roughly 2.3 hours a day and 14.2 miles a day. So you're averaging about a 9:51 pace. It does seem you need some strength...

Just no need for terms like 'contralateral' and 'ipsilateral'. The purpose of language is to communicate.

Vulovdi in the hood wrote:

Jackfruitman wrote:

My strength work: 15+ hours of running every week.

Sorry dude, you're probably not putting in 15+ hours of running a every week. 15+ is a roughly 2.1 hours a day, which, if your running at at least a 7 min pace is 18 miles a day. But of course that couldn't be right. You can't be logging 126 miles a week. At most, and that's a far at most, you are running 100 miles a week. So lets say you run 16 hours a week and 100 miles a week. That's roughly 2.3 hours a day and 14.2 miles a day. So you're averaging about a 9:51 pace. It does seem you need some strength...

Actually it's really not that unlikely. There's a training group of guys (about 8-12) in my town with 2:30-and-below marathon PRs who go for a 10Mi AM and 10Mi PM or they switch it up longer v. shorter and then a ~20Mi LR on Sunday. That's 15, if not more, hours run per week. Every year they get about 1 or 2 more people to join and they soon lower their PRs as well. Great group of hard working guys.

Dr. Dorian wrote:

You guys seem to be very arrogant and have a fear of changing your training schedule. Maybe you just cant handle the added stress of weight training in your program, or maybe you don't have enough time in the week to go to the gym 3 times. Good Luck with you 25 mile a week running programs and maybe if the everything goes right, you will have a break out performance and run sub 23 for the 5k.

BREAKING NEWS!!! scientists have just discovered a miracle workout that makes you a faster runner!!!! they found it was, in fact, RUNNING!!! who would have thought!!! The results showed that people who run more miles, more often, and more consistently were, in fact, faster and better at running than those who spent multiple hours in the gym per week doing weights to try and get faster. UNBELIEVABLE LIEK OMG

still a better workout wrote:

BREAKING NEWS!!! scientists have just discovered a miracle workout that makes you a faster runner!!!! they found it was, in fact, RUNNING!!! who would have thought!!! The results showed that people who run more miles, more often, and more consistently were, in fact, faster and better at running than those who spent multiple hours in the gym per week doing weights to try and get faster. UNBELIEVABLE LIEK OMG

stupidest thing i have ever read

You must be new. Welcome to LetsRun!

Ok Dr. Dorian I have a question for you and I am serious not a joker. I have very little time to squeeze in gym time. So what are the best 4 abb exercises that I should absolutely do ok make it 5. So I have 15-20 min. to spare and get out of that gym. My other question to you is right now in my apartment I have couple of Kenyan runners 1:02 half and 1:05 halfers. In this 2months they have been here. None of them have ever done a single exercise except run not even one abb or leg exercise. So I asked one of them do you not do anything for your core since I do believe in it even though I doubt myself sometimes because everyone says different things. His reply was "No I just run and stretch alot after running. You don't need it. You just need stretching exercises." Ok well the second runner came and same thing with him he doesn't do anything. Run come home drink tea eat ugali thats it. I am ethiopian so I ask the ethiopian elites what they do and what they don't so they question I have for you is are Ethiopians wasting their time doing situps? Alot of them do it. Hearing everyone who is elite is sometimes confusing because today Merga will tell you do this tomorrow gebremariam will tell you don't do it its bad for you. And everyone says it with confidence. So what I learned is that everyone is different and what works for someone might not work for another. I happened to be one who likes to hear different things from various people just for the knowledge and try it on myself. So as if today I will stop doing situps and see what it does for me. I never did crunches anyways so that is out of the question. I do believe in planks. So I ask you kindly to tell me the 4 to 5 abb or hip workouts that I should do since I have no time for leg exercises and that I don't believe in it either. I am a firm believer of hill reps for legs. I slow down when I lift legs I can't carry myself. Thanks and sorry for this disorganized long writing but hey it's Letsrun.

Yeah pretty much exactly what I do, usually longer in the morning and shorter in the evening. A few faster runs (repeats, tempo, fartlek, hills, etc.) each week, but mostly like 8:00/mi pace.

Hoping to peak near 20+hrs/week by February...

Overated,and hyped wrote:

I've always thought that strength training is a bit of a wank when it comes to distance running.

I could pick up Geb and toss him over a ten foot fence if I could catch him. Doesn't make me run any faster.

I've read a couple of interviews with Geb where he says he goes to the gym and does strength training. I've no idea exactly what kind of exercises he does, but he does something...

Interesting.

Doubt he could throw me over the same fence tho seeing as I am about 50lbs heavier than he is.

I love threads like this. Some idiot pretending to be doctor comes here and tries to sum up something like core work in a few sentences.

A couple of points:

Crunches have their place in a mixed regimen. Working a crunch in the right manner will help the anterior tilt of the pelvis and help ground strike mechanics.

Planks also have their place, but too a high a frequency will limit mobility of the hips by hindering the hip flexors.

Core should have a progression and intensity as with running. Volume and intensity should mimic the training plan of the athlete give the cycle during periodization.

If you want the most bang for your buck, purchase a medball and toss it off a wall in a standing position in a variety of manners. The catch of the medball requires both stiffnesss and posture that is similar to the stabilization required when in a single support phase.

Again, there are many good books out there, information and knowledge are different entities entirely. Dr. Knownothing is spitting information from a men's health article and now he is an expert.

Couple of points:

1. In my business we frequently refer to crunches the as the herniated disc in your back position because they train the position most people mess up their lower back in. Core reaction to distal segments of the body is much more important that making the core burn. There is a big difference between strength and stability.

2. Overly developing the outer abs used in crunches pull your posture further forward in a hunched position. That is exactly the position we try to get most athletes out of. The posture is not caused by the sport in most cases it’s caused by our crappy living habits. In front of the computer, studying, driving the car and for females wearing heels. So why make it even worse and put yourself at higher risk for injury, just to impress others with a six pack.

2. In terms of giving out specific exercises. You would take someone else’s medicine so why do we give the same strength and conditioning exercises to everyone in a group setting. Everyone has a different set of movement patterns that need to be corrected. What is good for one person might not be good for another. Exercises need to be carefully selected because sometimes it is better to leave for lack of better terms the “duck tape” in place that is holding up the house. If your coach or strength and conditioning program at your school or gym is not screening your movement patterns or finding someone that can, then their bad for being lazy.

Excellent post ^^^^^^^

by the way don't you hate when people use this shit^^^^^^ particularly if there have been enough posts that this ^^^^^doesn't mean a damn thing

Does this kid think it is impossible to run more than 100 mpw?

Dr. D-

Just like Tewelde is looking for "abb" exercises, I also would like to ask if a runner started with one or two lifts - which do you feel is best if you could only do 1-2 and what sequence of sets and reps would you recommend?